An easy Mexican tamale recipe with a homemade masa dough and spicy pinto bean filling. These Gluten-Free Pinto Bean Tamales are vegan and allergy-free, making them a great meatless weeknight meal the whole family will love!
Who's never had a tamale before? I hadn't...until last year when I made these pinto bean tamales! Maybe you don't even know what a tamale is; that's about to end right now! A tamale is a traditional Mexican dish of a homemade masa (corn) dough wrapped and steamed/baked in a corn husk with a filling of either meat, cheeses, vegetables, chilies, beans, even fruits or nothing at all! It's also part of Central American, South American, and Caribbean cuisine (not just Mexican). They can be served as a breakfast or dinner meal and they're also a common street and festival food!
Tamales are a Mexican comfort food and I can see why. It's like getting to eat soft corn tortilla dough, but with a little extra flare attributed to the filling, spices, and salsa you can enjoy with the dough. That's why you can have them "naked" (no filling) or with a sweet or savory filling! Lucky for us celiacs, tamales are typically naturally gluten-free (unless you're using some contaminated masa or you fill it with...gluten). Yay for corn!
For my first tamale-making experience, I chose to do a simple, slightly spicy, pinto bean filling. Nothing fancy, but it perfectly compliments the masa dough which is just corn flour and vegetable broth! All steamed together to infuse the flavors in a corn husk, which, let me tell you, are the bane of my existence. The reason it took me 20 years of life to make tamales was because corn husks were always that single "ingredient" that teased me with its availability whenever I wanted to buy some.
I had seen corn husks at a grocery store years ago, but wasn't "skilled" enough to make tamales. As I got older and my pursuits to try and make anything and everything I can grew stronger, I wanted to go find those corn husks again. Of course, they disappeared in all my local grocery stores and I wasn't going to place an order online for some corn husks. Eventually, though, I found them in an obscure store, picked them up, and had a tamale-making party (by myself). Now, such a tease, I have seen seeking big 'ole corn husks EVERYWHERE! Which is annoying. But that always seems to happen. When you want something, you can't find it, when you find it, well...
I ended up with a HUGE bag of corn husks (way more than I wanted or needed), plus a massive 5lb bag of corn flour. I just wanted enough to test a tamale recipe once or twice...but to feed an army (I still have the massive bag of corn flour on the high shelf of my baking cabinet and it makes the entire cabinet smell...like corn). You know what's next on my list to make with the corn flour (if it's still good)...corn tortillas! But let's stick to tamales right now! I like to think of tamales as a "Mexican dumpling". The masa dough of the dumpling with the pinto bean filling, all steamed within the corn husk. Open up the corn husk on our plate, and eat the "masa dumpling" with some salsa and boy, do you have a delicious and comforting meal!
Gluten-Free Pinto Bean Tamales
Gluten-Free Pinto Bean Tamales (Vegan, Allergy-Free)
An easy Mexican tamale recipe with a homemade masa dough and spicy pinto bean filling. These Gluten-Free Pinto Bean Tamales are vegan and top 8 allergy-free, making them a great meatless weeknight meal the whole family will love!
- Cook Time: 20 mins
- Total Time: 20 mins
- Yield: 8 1x
- Category: Main
- Cuisine: Mexican
Ingredients
- 8 Corn Husks (soaked in warm water)
- ¼ Cup Vegetable Broth (for steaming)
- Masa Dough:
- 2 Cups Masa (Corn) Flour
- 1 ½ Cups Vegetable Broth
- 1 Tsp Baking Powder
- Pinto Bean Filling:
- 1 15oz Can of Pinto Beans (drained, rinsed)
- ½ Cup Diced Green Chilies
- ½ Cup Diced Onion
- 2 TB Chopped Fresh Cilantro
- 1 Tsp Minced Garlic
- 1 Tsp Dried Oregano
- ½ Tsp Chipotle Powder
Instructions
- Soak the corn husks in warm water while you prepare your dough and filling.
- Preheat the oven to 375°F.
- In a large bowl, combine the corn flour and baking powder while slowing adding in the 1 ½ cups of vegetable broth. Knead well to combine.
- In a food processor, combine all the pinto bean filling ingredients and pulse until you get a chunky hummus-type texture.
- For each corn husk, spread about a few tablespoons of the masa dough (depends on the size of your corn husk) to cover the center of the husk and add 2 tablespoons of the pinto bean filling in the center of the spread dough.
- Fold the sides of the corn husk inward, while tucking in the bottom ends to seal up the tamale.
- Place each prepared tamale in a cast iron skillet, tightly packed together and add the ¼ cup of vegetable broth to the bottom of the pan as steaming liquid.
- Cover the pan with foil and place in the preheated oven to steam and bake for about 20 minutes.
- Remove and let cool a bit before serving.
- Serve the tamales with your favorite salsa, vegan sour cream, or guacamole! (Discard the corn husk...do not eat it!)
Nutrition
- Serving Size: 2
So good! Just unwrap those tamales from the corn husks and dig into the nice soft dumpling dough, filled with that spicy pinto bean goodness! It's such a simple dish, ingredient-wise, but tastes amazing and is so satisfying! A new addition to add to your gluten-free, vegan, ALLERGY-FREE Mexican nights! I'm curious now to try some sweet variations. Dried fruit is a big one for sweet breakfast tamales and I may just have to give that a go soon! For now, I leave you with these savory pinto bean tamales to experiment with!
So tell me:
+ Have you ever had tamales? What's your favorite kind?
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Mel
I love Tamales! Yours look absolutely delicious!
Rebecca @ Strength and Sunshine
Thanks!
Krissy Allori
We are starting an elimination diet today for my daughter. These look amazing!
Rebecca @ Strength and Sunshine
I'm glad they fit your needs!
Mandy
I definitely had these before over in south America but I have never made them.
Rebecca @ Strength and Sunshine
O that's awesome!
Roseann Hampton
Tamales are the best! We have several ladies at work that make and sell them. They are kind of expensive so I'm loving your recipe to try myself!
Rebecca @ Strength and Sunshine
Go for it! Not too hard!
Jacqueline Meldrum
I've never tried these before, but now I am intrigued.
Rebecca @ Strength and Sunshine
They are so good!
Heather
We've had some amazing tamales since living here in Costa Rica, but never vegan ones! We will definitely have to try this recipe now that we're trying to eat less meat.
Rebecca @ Strength and Sunshine
O I bet you did have some authentic goodness!
Choclette
These sound gorgeous. I've not heard of tamales before, so I'm feeling rather excited to have another type of Mexican food to try.
Rebecca @ Strength and Sunshine
You must give them a go!
Emily
OMG yum! Love that theyre gluten free too!
Rebecca @ Strength and Sunshine
Tamales naturally are.
Whitney
Delish! I am for sure going to try these! Thanks for the recipe!
Rebecca @ Strength and Sunshine
Awesome! Enjoy!
Lindsey
My family loves Mexican food, and tamales are one of our favorites. I'm surprised that they are not that difficult to make. They always look intimidating. Your instructions are great and I look forward to trying to make these myself!
Rebecca @ Strength and Sunshine
As long as you have some rolling and folding strength!
Kate | The Veg Space
Hands up - I've never had a Tamale before and wouldn't have known what one looked like, but they look fantastic! I love pinto beans and don't use them often enough. Delicious!
Rebecca @ Strength and Sunshine
Haha, I know Mexican cuisine is not super popular over in the UK!
Danielle @ A Sprinkle of Joy
I've never made (or eaten) tamales before, but this recipe looks so tasty!
Rebecca @ Strength and Sunshine
Learn from me, I waited too long too!
Briony
Oh it's lovely to have some different gluten free recipes
Rebecca @ Strength and Sunshine
Well tamales are typically GF, regardless.
Jordan | Read. Eat. Repeat.
Yum! Tamales all day and night!
Rebecca @ Strength and Sunshine
Getting ready for Cinco de Mayo!
Denise Riehle
I have always wanted to try to make these, and using canned beans seems like a great option for me to start with. Thanks for the great recipe.
Rebecca @ Strength and Sunshine
Lol, that is the most inconsequential part of the recipe.
Megan
I have always wanted to try to make tamales! Thanks for the great instructions.
Rebecca @ Strength and Sunshine
Now is that time to try!
Jennifer
These look so delicious and I love that they are Gluten Free! I have a huge pack of husks in my cupboard and have been waiting for inspiration! I will have to give these a try.
Rebecca @ Strength and Sunshine
O wow! How lucky is that!
Amanda Martin
I'm so picky with tamales but have never even considered making my own / getting them just how I like. Will have to try!
Rebecca @ Strength and Sunshine
Picky how?
Sister with a System
Your recipe has inspired me today! My 12 year old recently had to go gluten-free and I am searching for new recipes to replace some of our gluten-heavy family favorites. Many years ago, a cousin taught me how to make tamales and I had forgotten just how delicious they are. And naturally gluten-free! Double bonus! Your recipe looks delicious. Thanks so much for sharing.
Rebecca @ Strength and Sunshine
Yay for masa, eh? 😉 I hope you enjoy some soon!
Brit
I need to make this ASAP! Looks so yummy.
Rebecca @ Strength and Sunshine
Yes, you do! Thanks!
Devi
OMG... this is perfect!!!! I am Vegan so this is exactly up my alley! Thanks so much for that!!!!!!
Rebecca @ Strength and Sunshine
Add them to that Cinco de Mayo menu!
Leigh Suznovich
Oh my gosh I love tamales and this version looks so good and really doable! YUM.
Rebecca @ Strength and Sunshine
Right? They are delicious!
Fabiola Rodriguez
These tamales look delish! My grandmother used to make bean tamales similar to these, although her recipe was certainly not vegan (it called for lard). Pinning and tweeting this!
Rebecca @ Strength and Sunshine
Great thanks.
Deborah Hunter Kells
Calling all beans! I love them. Thanks for the great recipe! Yum
Rebecca @ Strength and Sunshine
Yea, I bet you do.
Christina
These look so yummy! I'm always looking for some new vegan recipes to try.
Rebecca @ Strength and Sunshine
Tamales are great to make meat and dairy-less!
Harmony, Momma To Go
wow I've never had a tamale either! I always wondered do you eat the corn husks? (Seems like you do) I'm vegetarian - I'd love that!
Rebecca @ Strength and Sunshine
No....didn't you read the post? You would probably choke and die.
Bri
What a great idea- never thought of using corn husks. Thanks for the creative yumminess. Love your blog title, too!
Rebecca @ Strength and Sunshine
Well that's weird, since Mexican tamales are made with corn husks.
Kate | The Organized Dream
This looks so good! I'm not a vegetarian or vegan, but I recipes like this!
Rebecca @ Strength and Sunshine
I didn't know all meals have to have meat, lol.
Sigourney
Never had tamales! This looks amazing so I’m definitely going to give it a try! Great post!
Rebecca @ Strength and Sunshine
They are a great Mexican meal to try!
Elisa
This looks DELICIOUS!!! I have to be gluten free due to an allergy so I am always looking for new recipe ideas! Thanks for sharing!
Rebecca @ Strength and Sunshine
Gluten is not an allergen, but enjoy 😉
Rose-Marie
Looks delicious! We love anything mexican in our house!
Rebecca @ Strength and Sunshine
Anytime we can breakout the salsa 😉
Jocelyn
This is definitely on the recipes to make list! The photos look so yummy!
Rebecca @ Strength and Sunshine
Thank you! I hope you get to make them soon!